Exercise or Die (important tips included)
Updated: 5 days ago
Whether you want to defend yourself effectively, get healthier, or just look good, you need to exercise to achieve those results. Exercise has been proven to be so important to our overall health that not doing it has been shown to be worse than smoking!
Some proven physical benefits of regular exercise are:
Increased muscle tone.
Increased bone strength and density.
Increased functional mobility.
Increased energy levels.
Increased sleep quality.
Increased brain health and memory.
Reduction of stress.
Reduction of pain.
Reduce your risk of chronic disease.
And many, many more benefits.
Additionally, here are some proven health/medical benefits of having a regular exercise routine:
Prevention of All-causes of Cardiovascular Related Death.
Prevention of Many Types of Cancers (including starving cancer cells that are already in your body).
Prevention of Type 2 Diabetes.
Prevention of Osteoporosis.
Boosts your Immune System.
Makes You Smarter (increases cognition and new brain-cell growth).
Has Anti-Aging Effects (helps you live longer).
Improves your Mental Health and Mood (fights depression).
Improves Your Ability to Do Daily Activities and Prevent Falls (quality of life).
Improves Self Confidence.
Another thing to consider, is that we are ALL getting older. By starting a consistent physical fitness program now (at any age), you will give yourself a better quality of life in the future.
Quality of life means that you will still be able to function and move around unassisted. Regardless of your age today, there is one thing for certain, having a poor quality of life affects everyone around you.
Do you really want to be a mental, physical, and financial drain on your children, other family members, and society?
How to Exercise (excerpt from The Mayo Clinic):
For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
Excerpt from The Mayo Clinic:
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Until next time, Stay Fit!
Author, The Short Fight
Below are some of the studies done on the important health benefits of exercise:
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